Group: New Members Greet & Meet - Introduce yourself

New Members Greet & Meet - Introduce yourself
Created: 2011/12/31, Members: 1539, Messages: 27038

Officially introduce yourself to the community by sharing your goals, obstacles or accomplishments. Don't be shy.. we're all here for the same reason. The more support we share the easier it will be to reach our goals!

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who can help

abayaa
abayaa
Posts: 54
Joined: 2002/11/09
Canada
2002/11/27, 09:48 AM
hello everyone. i am a new member and i have a question to ask. i was 215 pounds (fat, not muscle) 4 months ago and now i reached a weight of 170. I was working out all the time but now i have a no goal. I want to become massive, but i do not want to gain a lot of body fat. I hear you have to gain both at the same time, i am willing to do that but how do i maximize muscle gain. any help will do
mikencharleston
mikencharleston
Posts: 1,585
Joined: 2002/01/09
United States
2002/11/27, 10:04 AM
abayaa - browse the messages from yesterday and this morning and you'll get a couple of perspectives. If you've lost that much weight and assuming you've been doing the resistance training - the only limitation now is yourself. You might want to try the progressive gains program here on ft. I went through it after a modified mass program and got better than expected results. Just make sure your nutrition is as clean as you can get it.
2002/11/27, 10:22 PM
abayaa- First you want to obtain your body fat percentage(BF%). Once you know how much lean body mass (LBM)you have. You should eat what your MR (metabolic rate) would require. An example would be if you are 150 lbs Lean you would eat approx 3000 calories. Your intake of food will determine your gains. Zig-Zag your diet by eating 350 cal more on heavy workout days and 350-500 less on days off. Consume about 1.5 grams of protein per lbs. as this will help in recovery and boost protein synthesis.